The Vertical Jump Formula.
By Chad Wesley Smith
Original Link:
http://www.jtsstrength.com/articles/2011/03/21/the-vertical-jump-formula/Squat and Deadlift Variations.Posterior Chain Training.Unilateral/Quad Dominant Training.Box Jumps.Box jumps are a very simple way to develop and measure your rate of force development. Standing box jumps and seated box jumps both will do the trick here. It is simple, each week jump on a higher box than you did the week before and do less total jumps than the week before. One important thing when performing box jumps, that many lose sight of, is the way you land on the box is of great importance. Be a great box jumper because you can jump high, not because you can pull your knees up to your ears. Yes, box jumps will help you develop flexible hips, but when trying to build a big vertical, you need to concern yourself with how high you can propel your center of gravity (hips), so try and land your box jumps in a parallel squat or higher.
Weighted Jumps.Weighted jumps are the best of both worlds, they force the athlete to move with both speed and strength. You can weight jumps in many different manners, holding weights, wearing a vest, ankle weights, resisted by bands, the list goes on. You can do box jumps with weights or just squat jumps. I particularly like to jump on foam when doing weighted jumps. We do this for two reasons, the landings are easier on the joints which is particularly important with the increased load, and to force the athletes to rely on their muscles, not their tendons, to produce the force.
Reactive Jumps.
